Anaerobic

SF - Blender

  • Cycling
  • 1h 42mTime
  • 132Stress
  • 0.88Intensity
  • 995Popularity

About this workout

The SF - Blender workout is a gnarly anaerobic session that builds your kick to close gaps and boosts your sprinting power with two hard efforts at 119% FTP. This session is perfect for those race-day moments when you need that top-end punch to take the lead or respond to attacks.

foldingbikebass

Workout structure

  • Recovery 4:9 min @ 50% (50w) 90 rpm
  • Recovery 2:13 min @ 60% (60w) 100 rpm
  • FTP 25 sec @ 105% (105w) 100 rpm
  • FTP 1:30 min @ 76% (76w) 100 rpm
  • FTP 2:32 min @ 85% (85w) 100 rpm
  • FTP 1:1 min @ 90% (90w) 100 rpm
  • FTP 1:2 min @ 105% (105w) 100 rpm
  • Recovery 1:25 min @ 50% (50w) 90 rpm
  • FTP 16 sec @ 90% (90w) 95 rpm
  • FTP 30 sec @ 105% (105w) 100 rpm
  • FTP 5:23 min @ 90% (90w) 95 rpm
  • FTP 37 sec @ 100% (100w) 80 rpm
  • FTP 3:15 min @ 90% (90w) 95 rpm
  • Recovery 2:2 min @ 50% (50w) 90 rpm
  • MAP 2 min @ 119% (119w) 100 rpm
  • Recovery 2 min @ 50% (50w) 100 rpm
  • FTP 1:13 min @ 90% (90w) 95 rpm
  • FTP 17 sec @ 100% (100w) 80 rpm
  • FTP 47 sec @ 90% (90w) 95 rpm
  • FTP 26 sec @ 100% (100w) 95 rpm
  • FTP 18 sec @ 90% (90w) 95 rpm
  • FTP 58 sec @ 100% (100w) 95 rpm
  • FTP 1:51 min @ 90% (90w) 95 rpm
  • FTP 38 sec @ 100% (100w) 80 rpm
  • FTP 1:28 min @ 90% (90w) 95 rpm
  • Recovery 2:2 min @ 50% (50w) 100 rpm
  • MAP 1:9 min @ 107% (107w) 110 rpm
  • MAP 44 sec @ 112% (112w) 85 rpm
  • MAP 2:7 min @ 107% (107w) 95 rpm
  • Recovery 2 min @ 50% (50w) 100 rpm
  • FTP 2:24 min @ 90% (90w) 95 rpm
  • FTP 27 sec @ 100% (100w) 85 rpm
  • FTP 3:10 min @ 90% (90w) 95 rpm
  • Recovery 3:56 min @ 50% (50w) 100 rpm
  • MAP 40 sec @ 119% (119w) 100 rpm
  • 2X
    • Recovery 21 sec @ 50% (50w) 90 rpm
    • MAP 39 sec @ 119% (119w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 90 rpm
  • MAP 42 sec @ 119% (119w) 100 rpm
  • Recovery 22 sec @ 50% (50w) 90 rpm
  • MAP 40 sec @ 119% (119w) 100 rpm
  • Recovery 20 sec @ 50% (50w) 90 rpm
  • MAP 47 sec @ 119% (119w) 100 rpm
  • Recovery 2:3 min @ 50% (50w) 90 rpm
  • MAP 30 sec @ 140% (140w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 90 rpm
  • MAP 31 sec @ 140% (140w) 100 rpm
  • Recovery 31 sec @ 50% (50w) 90 rpm
  • MAP 32 sec @ 140% (140w) 100 rpm
  • Recovery 31 sec @ 50% (50w) 90 rpm
  • MAP 31 sec @ 140% (140w) 100 rpm
  • Recovery 29 sec @ 50% (50w) 90 rpm
  • MAP 32 sec @ 140% (140w) 100 rpm
  • Recovery 30 sec @ 50% (50w) 90 rpm
  • MAP 34 sec @ 140% (140w) 100 rpm
  • Recovery 2 min @ 50% (50w) 90 rpm
  • 2X
    • AC 22 sec @ 138% (138w) 100 rpm
    • Recovery 40 sec @ 50% (50w) 90 rpm
  • AC 21 sec @ 138% (138w) 100 rpm
  • Recovery 40 sec @ 50% (50w) 90 rpm
  • AC 22 sec @ 138% (138w) 100 rpm
  • Recovery 42 sec @ 50% (50w) 90 rpm
  • AC 20 sec @ 138% (138w) 100 rpm
  • Recovery 41 sec @ 50% (50w) 90 rpm
  • AC 22 sec @ 138% (138w) 100 rpm
  • Recovery 3:50 min @ 50% (50w) 90 rpm
  • FTP 3:53 min @ 94% (94w) 90 rpm
  • Recovery 1 min @ 50% (50w) 90 rpm
  • FTP 4 min @ 96% (96w) 90 rpm
  • Recovery 1:1 min @ 50% (50w) 90 rpm
  • FTP 4:21 min @ 96% (96w) 90 rpm
  • Recovery 6:36 min @ 50% (50w) 90 rpm